why? "Warm up" and "cooldown" are important for exercise.

What is warmup and cooldown before and after exercise? And how important it is to exercise For anyone who has never been warm-up and cooldown before Should try Because just a few warm-ups and cooldowns Makes the exercise more effective then



Why is warm-up and cooldown important?

Warm-up and cool-down are important for exercise. Due to warm-up or warm-up Which affects the body as follows

-Help prepare the body before exercise

-Improves circulation of the cardiovascular system By increasing the body temperature And increase blood circulation in the muscles

-Helps reduce muscle pain And reduce the risk of injury

The cooldown after exercise There are health benefits as follows.

-Makes the heart rate And blood pressure gradually Back to normal

-Helps blood to circulate throughout the body

Stop exercising immediately without cooldown. May cause headaches Due to heart rate And blood pressure drops quickly However, there is no evidence that cooldowns help to reduce muscle stiffness. And reduce pain after exercise.

Warmup method before exercise

Warming up is ready before exercise. Done by that type of exercise But exercise at a light level slowly and gradually increase the speed and increase the level of strength, for example

1-Urgup for brisk walking Let you walk slowly for 5-10 minutes before walking fast

2-Warm up for running Let you walk fast for 5-10 minutes before running

3-Warm up for swimming Start by swimming slowly And gradually increase the speed

Warm up will cause a little sweat. But will not make you tired

Cooldown method after exercise

Cooldown is similar to warm-up. Is that you take about 5 minutes to cool down By exercising in the same way but slowing down and gradually reducing the intensity of exercise down, such as exercising by walking fast Give you a cooldown with a slow walk about 5-10 minutes or for running Give a cooldown with a 5-10 minute fast walk. In addition, flexibility after exercise is considered a cooldown. That will help increase the flexibility of the body and may help reduce the risk of injury Caution is Should not stop exercising immediately Because it can make you feel headache or dazed Cooldown helps prevent heart rate. And blood pressure drops quickly

Warning

-Should spend more time warming up Before exercise at a very heavy level (High-intensity) should extend the warm-up time to 10 minutes.

 -Should stretch the muscles when the muscles are warm Due to stretching muscles when cold muscles can cause injury

 -Should stretch the muscles for about 15-30 seconds

 -not stretch the muscles for too long. And if there is injury To change into a simple stretch of muscle Take a deep breath And relax muscles

Thank you

Information: Sopaphit Ta Khongchon

Image: iStock